Should I Use Sleeping Pills for Better Sleep?

Considering the frequent question, should one use sleeping pills for better sleep, it is important to explore the alternatives and understand the pathways to improved sleep health. While sleeping pills can provide a quick fix, they often come with side effects and can lead to dependency. Exploring other methods, such as therapy or better sleep habits, can be more effective and healthier in the long term. Let's dive into these alternatives and insights.

Therapeutic Benefits of Seeking Help

As someone who has struggled with sleep, it's essential to note that finding the right therapist can make all the difference. It's crucial to persist and try different therapists until you find one who resonates with you. I had to try a few before finding the incredible therapist who has made significant positive impacts. Even if you're experiencing struggles, the breakthroughs can be incredible, and it's worth the effort. Remember, therapy is a journey, and it takes time to see results.

Understanding Your Caloric Needs for Optimal Health

It's important to understand your Total Daily Energy Expenditure (TDEE) for optimal health. My TDEE at my current weight and activity level is closer to 1800 calories a day. This is higher than when I was younger and less active. As an adult, I get more exercise and have built more muscle mass, which requires more calories. However, I still hover around the 1800 mark. Using a tool like MacroFactor can help track and make daily adjustments to ensure you stay on track with your health goals.

Alternatives to Sleeping Pills

While sleeping pills might seem like a convenient solution, it's essential to consider the long-term side effects and dependency risks. Here are a few alternative methods:

1. Avoiding the Hangover Effect of Sleeping Pills

Many sleeping pills have a long half-life, meaning they can take a long time to clear your system and have lingering sedating effects. This can significantly impact your cognitive performance during the day, greatly affecting your studies or work. Instead of relying on sleeping pills, opt for healthier alternatives. Reading a physical book before bed can help you relax and nod off, and you might even learn something from the process.

2. Avoiding Medication Completely

Medications for sleep are often associated with unwanted side effects and can become addictive. It's important to consider the long-term impact of choosing a medication route. Instead, explore natural methods and techniques for better sleep.

3. Progressive Muscle Relaxation

One effective technique is progressive muscle relaxation. Start by tensing the muscles in your toes and then gradually move up to your calves, then your thighs, and so on, until you reach your face. Focus on fully relaxing each muscle group. This can help you fall asleep, especially if you can hold it until your facial muscles push you into a state of relaxation.

4. Breathing Exercises for Relaxation

Another technique involves breathing exercises, particularly slow and shallow breathing, which can help you enter a state of coherence where your heart and lungs work most efficiently together. Breathing exercises can be practiced through videos or software. The Breathesimple educational channel provides excellent guidance. By consistently practicing these exercises, you can significantly improve your sleep quality.

In conclusion, while sleeping pills might offer a quick solution, they often come with risks and long-term side effects. Exploring alternative methods, such as therapy, healthy diet, and relaxation techniques, can lead to better and more sustainable sleep. Remember, the journey to better sleep is worth the effort, and there are many resources and tools available to support you.